What is a Nourish Bowl? Basically, it is a few steps up from a salad and filled with everything you need and nothing you don’t. When I make Nourish Bowls, I like to use The Plate Method to determine what to put in it. What this means is that you want half of your bowl to consist of nutrient dense veggies (maybe even some fruit), one-fourth healthy grains, one-fourth protein, topped with healthy fats and a bonus if you can add in your B12 (nutritional yeast)! You don’t need to follow this method perfectly but it helps to give you an idea of what should be included. Just remember: healthy fats, healthy carb, protein, and some leafy greens! Below is a list of ingredients you can use to customize your own nourish bowls and a recipe for one of my favorite customizations!
Ingredients
(makes about 3 servings)
- 1 block extra firm tofu
For the Marinade
- 3 tbs liquid aminos
- 1 tbs nutritional yeast
- 1 tsp garlic powder
- black pepper
Base
- Quinoa
- Spinach
Dressing
- 1/4 cup peanut butter
- 1/2 almond milk
- hot sauce, to taste
- 1/2 tbs liquid aminos
- red pepper flakes, to taste (optional)
Toppings
- 1 medium sweet potato
- 1/2 red onion diced
- 1 can chickpeas
- 1 large carrot, grated
- 1 medium beet, grated
- broccoli
Add-Ins (all optional)
- Avocado
- Hemp seeds
- Pepitas
- Nutritional Yeast
- Begin by pressing the tofu. To do this drain any excess water. Place a clean dish towel on a plate. Place the tofu on the dish towel and fold in half so the top of the tofu is covered by the towel as well. Place one more folded dish towel on top, then place something heavy like a stack of books on top of it. Leave this for about 20 minutes.
- While the tofu is being pressed, mix together your ingredients for the marinade in a large bowl. Then cut the tofu into desired size cubes, add to the bowl and using a spatula mix all together. Let this sit for about 15 minutes.
- While the tofu is marinating, preheat the oven to 400 F and line a baking sheet with unbleached parchment paper. Now, you can begin preparing your other ingredients. Start by cooking the quinoa as instructed on the package.
- In a large skillet heat oil to medium heat. Add half of the onion and garlic, sauté for a few minutes then add the sweet potatoes. Cook the sweet potatoes until tender. You may need to add some water or a little more oil throughout.
- Place the tofu in the oven on prepared baking sheet for about 20 minutes, flip half way through. While tofu and sweet potatoes are cooking blend (or mix) together the ingredients for the Thai Peanut Dressing.
- Once everything is finished cooking add all ingredients together in a bowl. Start with a base of spinach, add the quinoa, top with the rest of the veggies and tofu, add any extra add-ins you desire, drizzle with dressing and enjoy!